Narrow Stance Squat

Technique

How to perform Narrow Stance Squat

1. Set the bar and safety stops in the squat rack for your starting height and planned depth.
2. Place the bar across the upper back rather than the neck, grip it securely and brace before standing to unrack.
3. Take a short step back and place the feet narrower than shoulder width with slight toe-out and room for the knees to follow the toes.
4. Bend the hips and knees together, keeping the whole feet planted and the bar balanced over them with the head aligned to the torso.
5. Lower until the thighs are around parallel or slightly below while maintaining trunk control; allow the knees to travel forward as required instead of forcing them behind the toes.
6. Push through the whole feet and extend the hips and knees together to stand without letting the hips shoot up ahead of the chest.
7. Repeat for the planned repetitions, then step forward and settle the bar securely into both rack hooks.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis, Gluteus Maximus, Adductor Magnus.